July 18th
Bench Press 45x10, 95x5, 135x3, 185x1, 225x1, 255x1, 275x2, 2, 2, 2, 2
Grenade Ball Reverse Grip Tricep Ext. 13x10, 14x10, 10x20
Chin-Ups BWx10, 10, 5, 3, 2
One Arm OHP 40x10, 10, 10
Band Pull-Aparts monster mini x30, 30, 20, 20
So, I am going to try multiple sets of doubles for a while instead of ME singles. Shooting for 8-12 reps in the 85-90% range rotating the lift just like ME work and adding 5 lbs each time I come back to a lift (4 to 6 weeks I am thinking). I think this will be a better volume for me and not as taxing in terms of recovery requirements, especially for deadlifting.
Weāll see where this goesā¦ Everything else will remain essentially the same although I will probably go back to higher volume on my DE work as well (10 sets of 3 at 45%, 12 sets of 2 at 50%, or 20 sets of 1 at 60%).
July 21st
DE Squats 45x10, 135x5, add AVGx3, 225x3, 275x3, 3, 3, 3, 3
DE Deadlifts 135 quadded minis x1, 185x1, 225x1, 1, 1, 1, 1
Leg Curls 155x10, 10, 10
Ab Wheel BWx8, 8, 8
Walking out squats with bands is a royal pain in the ass. I donāt have band tensions worked out very well yet. These are both higher than I was using previously due to the way I have to set them up. Oh well, I will adaptā¦
July 23rd
ME 3 bd press 45x10, 95x5, 135x3, 185x1, 225x1, add 3 bd 275x1, 315x2, 335x2, 2, 3
Incline DB Press 60x10, 10, 10
Pull-Ups BWx10, +25x8, +45x6, BWx10
Rev. Grip Grenade Ball Tricep Ext. 13x10, 10, 10, 8x20
Band Pull-Aparts monster minix30, 30, 20
July 24th
ME Squats 45x10, 135x5, 225x3, 315x2, 365x2, 405x2, 445x2, 2, 2, 2
Reverse Band Deadlifts 225 + AVG x3, 315x3, 405x3, 3, 455x3, 495x2, 1
Ab Wheel BWx9, 9, 9
July 26th
OHP 45x10, 95x5, 115x3, 135x2, 155x2, 2, 2, 2, 2, 95x15
Bent BB Rows 135x10, 185x10, 225x10, 8, 275x7 (cheat), 135x10 super strict and slow
Cable Hammer Curls supersetted with Dips
Assisted Pull-Ups (slow and squeeze at the top)
Big Grenade Reverse Grip Tricep Extensions
Band Pull-Aparts
Lateral Raises
July 28th
DE Squats 45x10, 135x5, add AVGx3, 185x3, 3, 3, 3, 3, 3, 3, 3 (long pause on box for all sets)
SLDLs 6 inch block 225x10, 10, 10
Dimmel Deads 225x20
Hanging Leg Raises BWx20 (slow and controlled)
July 30th
ME Bench Press 45x10, 95x5, 135x3, 185x1, 225x1, add 2 bd 275x2, 315x2, 325x2, 2, 2, add RAM no bd 275x8
Incline DB 65x10, 10, 10
Face-Pulls 80x20, 100x20, 20, 60x40
Band Pull-Aparts monster mini x20, 20, 20
July 31st
ME Anderson Squats 45x10, 135x5, 225x3, into chains 225x1, 275x1, 315x1, 365x1, 405x1, 455x1, 405x1
Speed Pulls 125x5, add Lightx1, +mini x1, +monster mini x1, AVG+monster mini x3, a few more setsā¦ All my bands x2, add chains x1, 1, 1
Band GM AVG x20
Seated Band Abs AVGx20, 20
Ab Wheel BW+chains x10
Had a lot of trouble locking out the heavy band pulls with chains and in truth didnāt quite lock it out. I couldnāt get my shoulders back. This is something I am going to have to work on. Always more upperback work.
August 2nd
OHP 45x10, 95x5, 135x3, 165x1, 1, 170x1, 175x1, 1, 165x1, 1, 1, 115x8
Wide Neutral Pulldowns 120x10, 150x10, 180x10, 10, 120x20
Blast Strap Push Ups BWx10, 8, 6
Blast Strap Inverted Rows BWx10, 8, 6
Lateral Raises
Fat Grip Curls
August 4th
DE Squats 45x10, 95x5, 135x3, add AVG x3, 225x3, add briefs 275x3, 315x3, 3, 3, 3, 3, 3, 3, 3
Barbell Hip Thrusts 135x10, 225x10, 10, 10
Band Abs AVGx20, 20, 20
Band GM AVGxsome
August 6th
ME Bench Press 45x10, 95x5, 135x3, add 2 chains/side x3, 185x3, 225x3, 3, 3, 3, 3
DB Incline 70x10, 10, 10
Chain Tricep Ext 2 chains/side x10, 10, 10
August 7th
Deadlifts 115x10, add Lights x3, 205x3, AVG x3, 315x2, Strong x1, 225x2, 255x1, 1
Reverse Band Squats 315x5, 405x5, 5
I think it was/is deload time
August 13th
Bench Press 2x10 at 210
Shirt 3 board 315x5, 335x5, 355x5
DB Incline 75x8, 8, 8
Face Pulls 100x15, 15, 15
Grenade Tricep Ext.
Cable Curls
Shirt felt good. I think I should have no trouble touching with 350 or so. Very forgiving wide groove.
August 14th
Squat 2x10 at 370
GM 135x10, 10, 10
Hanging Leg Raises BWx10, 10, 10
Bulgarian Split Squats BWx10
I am horrible at high rep squats. I would unrack the weight and it would feel light, but then I would be so out of breath by the endā¦ I ran out of gas on my last accessory lift, so I packed up and left.
August 16th
OHP 45x10, 65x5, 85x3, 105x5, 120x10, 10
Lateral Raises
Kroc Rows
Blast Strap Pull-Ups
Blast Strap Fall-Outs
August 18th
Deadlifts 115x10, 205x5, 295x3, 345x3, 390x10, 7, 3
Front Squats (deep) 45x10, 95x10, 135x10
Ab Wheel BWx20
Walking Lunges 50 lb DB x8, 8 (each leg)
I suddenly turned into a wuss and couldnāt quite finish the last set of 10 on deads.
What is up with all this high rep work? You trying to be a bodybuilder now too??? Come to the dark side! mwhahahah
[quote]VTBalla34 wrote:
What is up with all this high rep work? You trying to be a bodybuilder now too??? Come to the dark side! mwhahahah[/quote]
Ha! No, I am trying a new approach and hoping it will do a couple things at the same time. It is basically periodizing with a decrease in reps over time. I am hoping it will add a little muscle at the start and by the end make me a lot stronger. Weāll see how it goes. So far it is kicking my ass on the lower body lifts, but bench and overhead press havenāt been an issue.
Yeah Iām noticin that as wellā¦I tolerate the high rep upper body stuff much better than lower body at same percent of 1RM
[quote]VTBalla34 wrote:
Yeah Iām noticin that as wellā¦I tolerate the high rep upper body stuff much better than lower body at same percent of 1RM[/quote]
I wonder why that is? Genuinely curious about that. It would certainly be good to understand when programming for myself like this. I assumed it was just an energy expenditure thing? Or perhaps it is the not taking bodyweight moved into account as part of the weight of the lift? Like if you tried to use percentages for pull-ups but only counted what hung on your dip belt and not the bodyweight.